The speed skater is an intense, explosive exercise that requires quick and powerful lateral movement. It starts with a lateral lunge
, where the athlete jumps from side to side and lands on one leg before touching the ground. This challenging move involves engaging the lower-body muscles, such as the quads, hips, and glutes, and it also works the cardiovascular system. Speed skaters can be used as a great warmup or as a standalone workout that helps to improve agility, balance, and coordination.
When performing this exercise, it's important to focus on proper form and technique to ensure maximum effectiveness. Start by standing with your feet slightly wider than hip-width apart. Then, jump to the left and land on your left leg, with your right leg extended behind you. Push off the floor with your left leg and jump to the right, landing on your right leg and extending your left leg behind you. Repeat the motion for the desired amount of time.
The speed skater is a great exercise for athletes of all levels, from beginners to pros. It helps to build strength, agility, and balance, and can also be used as a way to improve coordination and explosiveness. In addition, it's an effective cardio workout that can help to improve cardiovascular health and fitness. So, if you're looking to challenge your lower-body muscles and cardiovascular system while improving your agility and explosiveness, give the speed skater a try!
One way to incorporate the speed skater exercise into workouts is by including it in a circuit training routine. Here's an example of how it can be incorporated:
- Jog in place
for 5 minutes to get the heart rate up and warm up the muscles.
1. Speed Skaters - Perform 10 reps on each side, jumping from side to side and reaching towards the outside of the foot with the opposite hand.
2. Squats - Perform 12-15 reps, focusing on proper form and keeping the knees aligned with the toes.
3. Push-ups - Perform 10-12 reps, either on the knees or in a full push-up position.
4. Plank - Hold for 30 seconds to 1 minute, engaging the core and keeping the body in a straight line.
5. Mountain Climbers - Perform 10 reps on each leg, bringing the knees towards the chest in a running motion.
6. Speed Skaters - Repeat for another set of 10 reps on each side.
Repeat the circuit 2-3 times, resting for 1-2 minutes between circuits.
- Stretch the muscles used in the workout, focusing on the quads, hamstrings, glutes, and calves.
By incorporating the speed skater exercise into a circuit training routine, you can reap the benefits of building strength and power in the lower body, improving stability and core strength, and getting a cardiovascular challenge. This workout also helps to